Okay, it’s late, and I’m tired, but I wanted to make sure I posted the info for all of the CrownTown community who plans to come support me this weekend. I look forward to seeing you out there and making you proud. – WW

***we have two canopies and there are tons of bleachers. However, I recommend you bring a chair to sit in by the canopy

Live leader board for up to date scores (heat information can be located by clicking on a particular day to expand the list. Then, click on Heat 3. For Friday’s workouts, I am in this heat. I hope to see you out there. – WW

World Class Fitness in 100 Words;

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
-Provided by CrossFit.com